Fitness
A. Back Squats – 5 x 10 w/2 min Rest
B. 4 Rounds AFAP
10 x Thrusters
15 x Cal Row
2 Min Rest
Performance – Sport
A1. Front Squats – 3 x 5 w/30-60 Sec Rest
A2. Back Squats – 3 x 10 w/2 Min Rest
B. 4 Rounds AFAP
10 x Thrusters @ 95lb/65lb (Sport at 115lb/85lb)
15 x Cal Row (Sport at 20 Cal)
2 Min Rest
Optional Accessory
A. Assault Bike
10 Sets
30 Sec at 90%
30 Sec Rest
-Post results under comments
Performance
A1. 85, 85, 95#
A2. 85, 85, 95#
B. 12:09 (1:33, 1:32, 1:30, 1:34) Thrusters @ 40#
Brutal, but finally felt like I got the front rack position right on the thrusters and could keep a nice steady pace. 🙂
Performance:
A1/A2 115-135-155
B. 11:20
A. 85, 105, 115 (Thanks Matt for the push!)
B. 14:20 (55# first 2 rounds, 65# last 2)
Ugh tough on the shoulders, I think maybe from yesterday’s WOD?
75#
55# for thrusters…. I still don’t have that as coordinated as I could.
A. 65, 85, 105#. Prob could’ve gone heavier but wasn’t sure how much I could do in the front squat using the same weight for both.
B. 55#. Focused on getting low 11:51. Real lung burner.
A1/A2. 135, 135, 145
B. 14:54 @ 75
Felt good to get back.
A. 65, 85, 105 should have gone heavier
B. 12:09 @ 55# 1st round & 65# for the others. Thrusters felt great!
Performance
A1 – 65, 85, 95
A2 – 85,95,105
B: 11:55 @ 45#
Need to build back up to heavier weights. Feels like I’ve been off for a long time!
Sport:
A1. 155-165-175
A2. 155-165-175
B. “You go, I go”: with the fabulous Susan (it was great to have my workout buddy back!!! What the heck am I going to do once you pop that kid out and aren’t around for awhile????!!!!)
85# thrusters (these felt really good for some reason)
20 cals
15:30 (combined total time)
Tabata planks
A1/A2: 205, 215, 235
B. 11:23 (115# Thrusters, 20 cal row). Like Staci said, the thrusters felt much easier than usual. I focused on getting a high front rack position instead of a push press position during the thrusters. This seemed to help keep me more vertical which made it much easier to use my hips during the movement.
A1 125-125-125
A2 155-135-155
B. also love the partner workout with Staci! It’s always so fun….PS….I don’t think I will be able to live without my crossfit for very long! Derrick has already agreed to be the babysitter for my classes!
65lb for thrusters- 20 cal row -felt good today and back to normal.
A1/A2: 115-135-135
B: 11:16 Rx
Thrusters got a little brutal towards the end, gotta focus on staying vertical.
A. 125….135….145
Definitely need to work on my front squats
B. 15:04…..85lb Thrusters, 15 Cals
Feels so good to be back!!!!!!!!!!!